Herbs for Cooking
And Health.

As we are constantly being told we need to cut back on salt, adding herbs to food can be a way of enhancing flavour as well as providing many health benefits.

To get the full flavour and strength it is better to use fresh herbs whenever possible, and they are surprisingly easy to grow. You don’t even need a garden, as they can be grown in pots on window ledges. With so many herbs on offer, this article suggests a few staple herbs, either to grow or to keep in the kitchen cupboard.

Basil
Basil is originally from India, but now grows wild in the Mediterranean.

Great with:
Tomatos, Pasta, and many Italian dishes. Basil is the main ingredient in Pesto. Try adding some basil to olive oil, and drizzling over slices of mozzarella and tomato.

Growing your own:
Basil needs plenty of warmth and sunshine, and needs to be sheltered from harsh winds. As our climate is not really conducive to growing basil, it often does better indoors. It is unlikely to survive the winter; however it can be dried or frozen for use throughout the year.

Health benefits:
Basil is reported to be both a tonic and calming to the nervous system, and is especially useful for anyone suffering from frazzled nerves and insomnia. It is reported to be good for cardiovascular health, and also contains flavanoids which can limit free radical damage.

Chives
Chives have a mild onion flavour, and are best eaten fresh.

Great with:
Cheese, salads, potatoes, eggs, and fish.

Growing your own:
Chives are easy to grow and take up little space. They are ideal for the garden and for growing in pots. They can survive in sun or partial shade, and the only attention they are likely to need is watering during really dry conditions.

Health benefits:
Belonging to the same family as Onions and garlic, chives share many of their reported healing properties including: detoxifying the body, protecting against infection, lowering blood pressure and improving circulation.

Mint
The mint family contains many subtly different flavours.

Great with:
Lamb, new potatoes, freshly podded peas, and salads.

Growing your own:
Mint is a prolific plant and can easily take over your garden, so is probably best grown in pots. It is very easy to grow and doesn’t need much attention.

Health benefits:
Mint is well known for its ability to soothe the digestive tract. It can help ease stomach pain, and has also been useful in reducing discomfort caused by Irritable Bowel Syndrome. Try peppermint tea at the first sign of an unsettled stomach.

Oregano
Oregano and Marjoram originate from the Mediterranean. Oregano is wild marjoram and has a more intense flavour.

Great with:
Pizza, pasta dishes, pulses, and roasted vegetables.

Growing your own:
Oregano is well suited to being grown in pots. In the first few months try to ensure it is well watered so it doesn’t dry out, whilst also ensuring it doesn’t get waterlogged. Having said this it is still fairly easy to grow.

Health benefits:
Oregano is reported to be an effective antiseptic for the respiratory system, and may be useful to treat sore throats, colds and flu.

Parsley
Parsley is commonly used as a garnish on food served in restaurants.

Great with:
Salad dressings, sauces, soups, and fish.

Growing your own:
Parsley needs a rich soil in order to thrive, but once established is fairly low maintenance. It is probably best to buy plants, as opposed to trying to grow it from seeds, as it needs high temperatures to germinate.

Health benefits:
Parsley is a powerhouse of nutrients including: iron, vitamin B12, and vitamins A and C. Parsley is known to aid digestion, and help freshen breath. It has a healing effect on the bladder and kidneys, and alongside its diuretic qualities, this makes it a useful herb in treating urinary and kidney infections.

Rosemary
Rosemary can be used to enhance the flavour of any meat.

Great with:
All meats but especially lamb, breads, soups, and roast vegetables.

Growing your own:
Rosemary is a hardy plant which can live up to twenty years. It is more suited to be grown in the garden in a light sandy soil, where it can grow up to a metre high. However it can be grown in containers if they are large and deep enough.

Health benefits:
Rosemary is reported to stimulate the production of extra bile which is needed to digest fatty meats. Alfred Vogel, a famous advocate of the medicinal properties of herbs, suggested rosemary is very beneficial for the nerves and the heart, and can provide a general pick me up and a good heart tonic.

Sage
Sage and onion stuffing is an old favourite, which can aid the digestion of rich heavy foods.

Great with:
Stuffings, risottos, and pork.

Growing your own:
Sage does better in well drained soil, in a sunny part of the garden. Alternatively if you are growing sage in containers, use normal potting compost, and keep fairly dry in a warm sunny position.

Health benefits:
Sage stimulates the nervous system which makes it a good remedy for those suffering from stress. It can also aid the digestion of rich heavy foods. Sage is actually a very powerful herb, and can help with symptoms of oestrogen deficiency; such as sweating and hot flushes. However it is not advisable to consume while breastfeeding as it can dry up a mothers milk.

Thyme
The ancient Egyptians reportedly used thyme to help preserve mummies.

Great with:
Roast chicken, stuffing, trout and salmon.

Growing your own:
Thyme is another herb which does well in the garden. As it is a hardy perennial it survives the winter, and can last for many years. It prefers a well drained soil and should not be over watered. Thyme is also suitable for growing in pots, but would benefit from an organic liquid feed fortnightly during the summer.

Health benefits:
Thyme is a powerful antiseptic, and is useful for respiratory problems and reducing fever. Thyme is another herb that helps with the digestion of fats, so is a good herb to use with dishes that use a lot of butter.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of a doctor, who should be the first port of call with any serious health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney


For more information on growing herbs look at:
www.herbexpert.co.uk
www.gardenersworld.com

Jax writers spot is on a summer holiday

and will return in two weeks.